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General Fitness 02.11.15

10
Feb

General Fitness 02.11.15

We have 29 members signed up already, can we get to 35 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

SAVE THE DATE!!! February 14, at 8am we will be having a pull up clinic for FREE…. If you have never taken this class we highly recommend it. If you are not a member but wish to take this class you are welcome to take it for a $15 drop in fee. Learn the proper mechanics of a kipping pull up and how to become more efficient. For those that have taken it. Practice makes perfect so feel free to come in again.

Prep Work
50′ Inch worm push up
3 rds
5 snatch grip Dead Lift
5 Muscle snatches
5 OHS

WOD
Men
As man reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Women
As man reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

If you are going to be competing in the Crossfit Open we would like you to make sure that you are also hitting a 6″ target on your burpees.

Cool Down
Mobility
Post results

Sign up for the open:)…. Yup just (Click here).

8 Responses

  1. Hannah ramos

    Used 35 lbs and 55 lbs for the snatches and made it through 22 of my second round of snatches. Burpees at the 6″ mark weren’t bad.

  2. Jeremy Sinnes

    Made it through snatch work on 2nd level but used 115 pounds instead of 135 pounds. I was able to finish 17 burpees in he 3rd round

  3. Vanessa Esquivel

    First time I snatched in a month and it felt really good. I’m a happy camper 🙂

    WOD
    As many reps as possible in 17 minutes of:
    40 Burpees
    15# Snatch, 30 reps
    30 Burpees
    20# Snatch, 30 reps
    20 Burpees
    25# Snatch, 30 reps
    10 burpees
    30# Snatch, 12 reps

  4. Teressa

    WOD:

    40 Burpees
    45 pound Snatch, 30 reps
    30 Burpees
    75 pound Snatch, 27 reps

    I felt pretty good doing burpees, at least good enough to just keep moving. The 6″ jump height made it slightly more challenging. Definitely felt tired by the time I got to the 75# snatch- which made it harder to have good technique, which made it harder to lift…Ah the vicious cycle! So once I slowed down a bit and really focused on each snatch they went much better and I was able to get some better reps in near the end.

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